TETSUWeighted Side Bend (On Stability Ball)
The Weighted Side Bend (On Stability Ball) is a weighted exercise for the core that primarily targets the abs, with the obliques and lower back assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Weighted Side Bend (On Stability Ball)
- Sit on a stability ball with your feet shoulder-width apart and flat on the ground.
- Hold a weight in one hand and place your other hand on your hip.
- Engage your core and slowly bend sideways towards the weighted side, keeping your back straight.
- Pause for a moment at the bottom, then slowly return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Common questions
What muscles does the Weighted Side Bend (On Stability Ball) work?
The Weighted Side Bend (On Stability Ball) primarily targets the abs. The obliques and lower back work as supporting muscles.
What equipment do I need for the Weighted Side Bend (On Stability Ball)?
You need added weight — a plate, dumbbell, or weight vest — to load the Weighted Side Bend (On Stability Ball).
How many sets and reps of the Weighted Side Bend (On Stability Ball) should I do?
3 to 4 sets of 10 to 15 controlled reps of the Weighted Side Bend (On Stability Ball) suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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